How Strength Training Improves Running Economy: The Evidence Explained

An Introduction to Running Economy
Running economy measures the oxygen consumption required at a specific pace. An economical runner uses less energy and oxygen, enabling greater endurance and speed. Strength training—targeting both lower and upper body—significantly enhances running economy by improving muscular strength, neuromuscular coordination, movement efficiency, and overall power output.

Mechanisms Behind Strength Training's Impact on Running Economy

1. Improved Muscular Strength

Stronger muscles in the lower body, including the quadriceps, glutes, hamstrings, calves, and core, produce greater force with less effort, reducing energy expenditure per stride. Upper body strength, particularly in the shoulders, back, and arms, plays a complementary role by stabilizing the torso and maintaining efficient form and arm swing, which reduces unnecessary rotational movements during running【21】【23】.

Heavy lifting—performed at ≥80% of one’s one-rep max (1RM)—is particularly effective for increasing maximal strength and tendon stiffness. These adaptations allow runners to generate greater force with shorter ground contact times, contributing to enhanced stride efficiency【22】【23】. This is why unilateral loaded exercises are crucial to runners due to the fact that you are either on one leg or in the air.

2. Neuromuscular Adaptations

Strength training improves neuromuscular coordination, enabling more efficient muscle activation during running. Plyometric drills further enhance reactive strength, enabling runners to optimize the stretch-shortening cycle (SSC). This is key for both the lower body’s propulsion and the upper body’s contribution to balance and forward momentum【22】. Plyometrics are great to incorporate into your program, if you’re new to plyometrics start out with only once per week either before or after a lift or on their own day depending on what your weekly schedule looks like.

3. Enhanced Biomechanics

Strength training improves running form by stabilizing the core and reducing lateral movements. Upper body strength contributes by ensuring controlled arm swings that counterbalance lower body motion, which is crucial during sprints and inclines. Together, these improvements lead to a more economical gait【23】.

4. Reduced Muscular Imbalances

Runners often neglect upper body strength, leading to imbalances that can affect posture and performance. Exercises like pull-ups, rows, and overhead presses help maintain alignment and prevent energy leakage due to poor posture. Balancing the body ensures that every movement contributes directly to forward propulsion【21】【23】.

The Science Behind Lifting Heavy for Runners

Maximal Strength and Running Economy

Heavy lifting increases maximal strength and tendon stiffness without necessarily increasing muscle mass—a key benefit for runners who want to maintain a low body weight. Research shows that heavy resistance training improves running economy by 4–5% within 8–12 weeks without negatively affecting VO₂ max【22】【23】.

Upper Body and Long-Distance Efficiency

Arm drive is particularly crucial during hills and sprints, where the upper body helps maintain rhythm and momentum. A strong upper body also aids in oxygen efficiency by supporting better posture, reducing the energy cost of breathing during long-distance runs【21】【23】.

Research Highlights

1. Heavy Strength Training for Running Economy
   Studies confirm that high-load resistance training improves running economy without increasing body weight or compromising aerobic capacity. Runners performing heavy squats and deadlifts demonstrated a 5% improvement in oxygen efficiency over 8–12 weeks【22】【23】.

2. Upper Body Strength and Stability
   Research highlights the importance of shoulder and arm strength in maintaining running form and reducing fatigue, especially during endurance events【23】. Core strength, supported by exercises like overhead presses and weighted carries, further enhances torso stability, reducing energy waste【21】.

3. Plyometric and Power Training
   Adding plyometric exercises, such as box jumps and bounding, amplifies the effects of heavy lifting. These exercises increase muscle power and elasticity, contributing to improved stride efficiency and reduced energy expenditure【22】【23】.

Practical Applications for Runners

Program Design

• Frequency: 2–3 sessions per week.

• Lower Body Focus: Incorporate heavy lifts like squats, deadlifts, lunges, and Bulgarian split squats.

• Upper Body Focus: Include pull-ups, push-ups, overhead presses, and rows.

• Plyometrics: Add box jumps, jump squats, and bounding drills for explosive power.

Progressive Overload

• Gradually increase weights or resistance every 4–6 weeks.

• Combine strength training with endurance workouts, ensuring adequate recovery between sessions【23】【22】.

Conclusion

Strength training is a non-negotiable tool for runners seeking to boost their performance. Incorporating heavy lifts and upper body exercises into your regimen enhances running economy by improving strength, stability, and efficiency. Backed by research, these adaptations help runners achieve faster, more energy-efficient strides with reduced injury risk.

For best results, balance your strength training with endurance runs and tailor your program to your individual goals and weaknesses.

Further Reading

• Resistance Exercise for Running Economy and Biomechanics (MDPI Sports Science)【23】

• Plyometric and Heavy Strength Training in Endurance Athletes (Sports Medicine)【21】【22】.

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